Top 10 Bodyweight HIIT Workouts for Your Home 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to boost your fitness without needing any equipment. Perfect for home workouts, these routines help improve cardiovascular fitness, build strength, and burn calories efficiently. Below are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks & Push-Ups

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |----------------|---------------|----------------------------| | Jumping Jacks | 30 seconds | 8-10 | | Push-Ups | 30 seconds | 10-12 |

Difficulty Level: Beginner

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2. Burpees & Mountain Climbers

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Reps: 30 seconds for each exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |--------------------|---------------|----------------------------| | Burpees | 30 seconds | 12-15 | | Mountain Climbers | 30 seconds | 8-10 |

Difficulty Level: Intermediate

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3. Squats & High Knees

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |---------------|---------------|----------------------------| | Bodyweight Squats | 30 seconds | 10-12 | | High Knees | 30 seconds | 10-12 |

Difficulty Level: Beginner

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4. Plank Jacks & Tricep Dips

Workout Details:

• Duration: 30 minutes
• Sets: 5
• Reps: 30 seconds for each exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |----------------|---------------|----------------------------| | Plank Jacks | 30 seconds | 8-10 | | Tricep Dips | 30 seconds | 8-10 |

Difficulty Level: Intermediate

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5. Lateral Shuffles & Reverse Lunges

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|----------------------------| | Lateral Shuffles | 30 seconds | 10-12 | | Reverse Lunges | 30 seconds | 8-10 |

Difficulty Level: Beginner

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6. Bear Crawls & Side Plank Raises

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Reps: 30 seconds for each exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|----------------------------| | Bear Crawls | 30 seconds | 10-12 | | Side Plank Raises | 30 seconds | 8-10 |

Difficulty Level: Intermediate

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7. Tuck Jumps & Bicycle Crunches

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |---------------------|---------------|----------------------------| | Tuck Jumps | 30 seconds | 12-15 | | Bicycle Crunches | 30 seconds | 8-10 |

Difficulty Level: Advanced

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8. Skaters & Flutter Kicks

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Reps: 30 seconds for each exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|----------------------------| | Skaters | 30 seconds | 10-12 | | Flutter Kicks | 30 seconds | 8-10 |

Difficulty Level: Intermediate

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9. Wall Sit & Jump Squats

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|----------------------------| | Wall Sit | 30 seconds | 5-7 | | Jump Squats | 30 seconds | 10-12 |

Difficulty Level: Advanced

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10. Crab Walks & Russian Twists

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds for each exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|----------------------------| | Crab Walks | 30 seconds | 8-10 | | Russian Twists | 30 seconds | 8-10 |

Difficulty Level: Intermediate

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These bodyweight HIIT workouts are perfect for busy professionals looking to stay fit at home. With zero equipment required, they can be done anywhere, anytime. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.